Bone health is extremely important, especially when one begins to age. In the younger years, more bone is built than what is lost. However, that changes usually after the age of 30 and bone mass starts to decrease as the body creates less. It is estimated that over 9 million Americans suffer from osteoporosis at any given time. While it is impossible to control some risk factors such as heredity, age, gender and even race, bone health can still be promoted with these exercise and nutrition tips.
Eat a Well-Balanced Diet
Contrary to popular belief, milk is not the end be all of bone health. As a matter of fact, healthy bones require more than just calcium, they need Vitamin D and protein. There are a variety of ways to increase consumption of all of these. Some of these foods can include but is not limited to lean healthy meats, fish and poultry. All of these are high in protein. Dark green, leafy vegetables, almonds and legumes are a great source of calcium for those who may not tolerate dairy well. Vitamin D can be found in eggs, liver and fatty fishes.
Supplement if Necessary
Sometimes it can be difficult to get the required number of vitamins and nutrients and the primary care physician may even recommend a multivitamin. However, some individuals may also have deficiencies. Those who have a deficiency in Vitamin D, may actually be prescribed medication based on their Vitamin D levels. It is never a bad idea to have a discussion with the doctor to see if one is in a higher risk category or may need supplementation.
Get Physical Regularly
What many individuals may not know is that they can actually build bone through exercise. Studies indicate that those who exercise regularly cannot only decrease loss of bone mass but they can actually increase it by a reasonable percentage. Before deciding to burst into the gym though, one should be aware that not all exercises are created equally. Not all exercises will help with bone density, weight bearing exercises are needed.
Types of Weight Bearing Exercises
Weight bearing exercise does not necessarily include pumping iron, although it can be beneficial as well. Simple activities that can be incorporated into the daily routine such as walking, is a great weight bearing exercise that offers a host of benefits. Others recommended activities can include playing tennis, jogging, running or even climbing stairs. While biking and swimming are great for cardiovascular improvement, they will not help improve bone density.
Other Important Considerations
These are just a few simple ways that bone health can be improved through changes in nutrition and exercise. It is important to talk to a doctor before beginning any type of exercise program and to start slowly, gradually building up speed, duration and intensity. It is not required to run a marathon or even ditch favorite foods, just a few small changes here and there can make a huge impact in making improvements to bone health.